The benefits of exercise are significant, especially for women. Regular exercise lowers estrogen levels, reduces body fat, and produces a healthier body mass index (BMI). All these factors significantly reduce the risk of breast cancer. Also, women who perceive themselves as having more energy, fewer emotional problems, less pain, fewer social problems and lesser feelings of nervousness and depression are more likely to start exercising. There is a unique exercise and diet method for women that I have developed on my own, and it has helped thousands of clients get results.

Don't do too much too soon. Don't do too much, and don't do too little either. Every individual is different. This means that walking up the stairs may be easy for one individual, but strenuous for someone else. The best way to recognize how hard you're working is to be aware of your breathing pattern, heart rate and exertion levels. Moderate-intensity activity is going to make you breathe harder than light activity, make your heart beat faster and likely make you sweat a little.

Making the time if it isn't there. You don't have to fit your exercise all into one session or limit yourself to only one exercise. For example, take a brisk 15-minute walk during your coffee break and another post-dinner. Use a bicycle for 15 to 20 minutes. It all adds up. You may find that you can reach an hour a day of moderate-intensity activity more easily than you thought.